orange slushie in glass cups

Orange Slushie

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Yield: 8 servings
Ingredients:
  • 1 (12 ounce) can frozen orange juice
  • 2 cups low-fat milk
  • 8 ice cubes
  • 1 cup water
  • 1 teaspoon vanilla

Directions:

  1. Wash hands with soap and water.
  2. Place all ingredients in a blender and process on high until smooth.
  3. Serve immediately.

Nutrition Information:

  • Serving Size (1/8 of recipe):
  • Calories: 100
  • Total Fat: 0.5g
  • Cholesterol: 5mg
  • Sodium: 25mg
  • Total Carbohydrates: 20g
  • Protein: 3g
  • Vitamin A: 6%
  • Vitamin C: 100%
  • Vitamin D: 6%
  • Calcium: 30%
  • Potassium: 8%
Smoothie in 2 glasses decorated with slice of banana, peanut butter and a straw
Photo by Marusa Jonas

Nutty Monkey Smoothie

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Yield: 2 servings
Ingredients:
  • 1 frozen banana
  • 1/2 cup vanilla low-fat yogurt
  • 1 cup fat-free milk
  • 2 Tablespoons peanut butter
  • Pinch of cinnamon (optional)

Directions:

  1. Wash hands with soap and water.
  2. Combine all ingredients in a blender.
  3. Blend until smooth.
  4. Garnish with a few slices of banana, peanut butter, and cinnamon, if desired. Enjoy!

Nutrition Information:

  • Serving Size (1/2 of recipe):
  • Calories: 220
  • Total Fat: 9g
  • Saturated Fat: 1.5g
  • Cholesterol: 5mg
  • Sodium: 140mg
  • Total Carbohydrates: 28g
  • Fiber: 3g, includes 3g Added Sugars
  • Protein: 11g
  • Vitamin D: 6%
  • Calcium: 20%
  • Potassium: 15%
Nutrition Software Used: ESHA Food Processor
Strawberry milk
Photo by Marusa Jonas

Strawberry Milk

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Yield: 2 servings
Ingredients:
  • 1½ cups fat-free milk
  • ½ cup strawberries (fresh or frozen, thawed), gently rub fresh strawberries under cold running water, chopped*
  • ½ tablespoon sugar
  • ½ teaspoon vanilla extract

Directions:

  1. Wash hands with soap and water.
  2. Combine all ingredients in a blender.
  3. Blend until smooth. Enjoy!
  4. Store leftovers in a sealed container in the refrigerator for up to four days. Notes:
Notes:

*Other types of fruits can be used, such as raspberries, blueberries, or peaches.

 

Nutrition Information:

  • Serving Size (1 cup):
  • Calories: 90
  • Sodium: 75mg
  • Total Carbohydrates: 15g
  • Fiber: 1g, includes 3g Added Sugars
  • Protein: 7g
  • Vitamin D: 10%
  • Calcium: 20%
  • Potassium: 8%
Nutrition Software Used: ESHA Food Processor